12 October 2023 , 04:17
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Everyone has days when they feel down, but doing one small thing for your mental health every day is a great way to look after yourself.
There’s a lot of advice out there but it can feel overwhelming particularly if you’re not feeling great. Sometimes you can’t imagine doing something to help yourself when you’re just trying to hold it together.
But putting a routine in place can help if you’re experiencing anxiety, stress, have a low mood or are having trouble sleeping - and the Better Health Every Mind Matters website can get you started.
It provides information on accessing support as well as helping you to look after the mental wellbeing of others.
Mental well-being tips to find what works for you
Get active
It’s good for helping with nervous energy and making feelings of distress less intense. Do something you enjoy regularly. Try the NHS Active 10 app to build up your daily walks or the NHS Couch to 5k app. Download for free from the App Store or Google Play.
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Manage your feelings
Every Mind Matters offers free, practical CBT (cognitive behavioural therapy)-inspired self-help tips and techniques you can try to help deal with worries and work through problems in new ways to help your wellbeing.
Talk to someone you trust
Opening up may seem difficult, but sharing how you are feeling can help people understand and help you explore solutions. Make it a habit, whether that’s on the phone or face-to-face.
Improve your sleep
If you’re struggling to sleep, get out of bed and do something simple - like listening to relaxing music or reading a book - until you feel tired. Every Mind Matters has lots of tips for improving your sleep and can help you develop good bedtime habits.
Get closer to nature
Spending time in green spaces can lift your mood and relax you. Bring nature into your life by tending to houseplants or window boxes.
Plan something to look forward to
This will help with lethargy and will boost your mood and energise you. It doesn’t need to be complex or costly: it could be fixing a time to meet with a friend or neighbour for a cuppa or a trip out.
“I give myself space to reset on a Wednesday”
Listen to your inner voice: Sheena believes it’s important to take time out for yourselfBusy mum of two Sheena Tanna-Shah, 40, thrives on a self-care routine and taking a midweek moment to herself
“I like to make sure the bookends of my day are strong, so every morning I wake up, breathe and meditate,” says Sheena, who lives in Northampton with her husband and two daughters.
“Over the last year I’ve got into a habit of going for a 45-minute walk. It really makes a difference. As I go, I pass through a park and listen to what’s going on around me, whether that’s the birds or other people’s conversations and I love that.
“It might be the same route every day, but what I see and hear is different. That’s why I don’t listen to any podcasts or music, just the chatter of my own mind and that helps me to release my thoughts. Morning walkers are quite a happy tribe, so I love the ‘Good morning!’ you get from other people.”
'I don’t listen to any podcasts or music, just the chatter of my own mind'
Mindfulness has always been important to Sheena, who also helps other people to focus with her work as a coach – and she always takes time out to be thankful for what she’s got too.
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“I’ve always practised gratitude, particularly if I have an anxious moment. I feel like we live in this culture where we could do more or be more and I’m always asking myself: am I doing enough? So I like to think about how grateful I am for where I am right now, my family, the home I’m living in and the work I’m doing.”
But there’s one little midweek treat that Sheena looks forward to. “It sounds really random, but when I pick the girls up from school on a Wednesday and Thursday and I’ll go early, park further away, take a 20-minute walk and then go and have a coffee by myself,” she says.
“I absolutely love that time to myself – I don’t scroll through my phone, I don’t talk to anyone, I just stare into space and I absolutely love it. It’s become a habit, a reset and I look forward to it.
“And at the end of the day, I make time to read for 20 minutes, which is the perfect way to switch off.”
Find simple mindfulness and meditation guides on the Every Mind Matters website.
“If I don’t exercise, everything feels stale”
Keeping active is Carolyn's key to well-beingHow former dancer Carolyn Owlett uses movement to help with the stress of juggling work and family
Carolyn Owlett knows routine is important for her wellbeing and relies on exercise to help.
“I always try to do something before I start work. I need to move to be happy – it’s like a gift to myself,” says the mum of two teenage boys from London.
Life is a juggle for Carolyn, who’s a publicist and consultant – and her eldest son’s acting career means she’s often balancing family commitments. “Nothing in my business is set in stone. I ‘wear’ the stress of my job. That’s why it’s important I get myself in the right place.”
A former dancer and member of band 411, it’s still dancing that she loves – and she enjoys the energy of in-person classes.“While you’re doing it, you can’t think of anything else. I feel I’m literally dancing the stress out of my body.”
Without exercise, she notices the impact upon her mental health. “Everything feels stale, it’s horrible. Exercise raises your endorphins and you feel happier.”
“I dance myself happy every morning”
Dance like nobody’s watching: Siobhan believes in the power of music on your mental healthMatchmaker and relationship coach Siobhan Copland, 37, turns up the music to bust the stress
“I grew up in a musical home. My mum loved to play music and we’d dance together. My dad was a songwriter and producer so music has always been an important part of my life. But I never associated it with being a form of therapy until my 20s,” says Siobhan, who lives with her partner and three children.
“Then I experienced some mild depression and I realised if I played sad music, I felt bad but if it was upbeat, I felt good - I’d want to dance, move my body and get lost in the movement. I’d walk faster and had a spring in my step so, when I didn’t feel like talking to anyone"
'I started to turn to music. It was my therapy'
Now Siobhan, who lives in Essex, turns up the dance music every morning to give her motivation. “I imagine I’m at a party to get myself going. And if I’ve been up all night with the baby, it makes me feel more energised and willing to take on the day.”
And she uses music for a boost. “If I have a tough phone call, I get out for a walk and play music on my headphones to motivate me. I love a bit of car karaoke and when I’m at home I dance around the house and play music in every room. When I’m cooking, I put music on and have a bit of a party.
“I get my children involved too - we dance together before school and if I’m stressed I get them all out for a walk.”